Crustless Garden Quiche

Preparation

1. Step 1

   Preheat the oven to 350°F. Lightly spray a 9-inch glass deep pie pan with cooking spray. Set aside.

   Step 2

   In a large nonstick skillet, heat the oil over medium-high heat. Cook the mushrooms for 6 minutes, or until they begin to brown slightly, stirring frequently.

   Step 3

   Stir in the bell pepper. Cook for 2 minutes, stirring frequently.

   Step 4

   Meanwhile, in a medium bowl, whisk together the egg substitute, 1/4 cup Cheddar, the milk, mustard, Worcestershire sauce, and cayenne. Set aside.

   Step 5

   Spread the mushroom mixture in the pie pan. Top with the broccoli and cauliflower, parsley, and 1/4 cup Cheddar. Pour the egg substitute mixture over all.

   Step 6

   Bake for 30 minutes (the quiche won’t be quite set). Sprinkle with the remaining 1/2 cup Cheddar. Bake for 5 minutes. Let stand for 5 minutes. Cut into 6 wedges.

2. Nutrition information

   Step 7

   (Per serving)

   Step 8

   Calories: 109

   Step 9

   Total fat: 2.5g

   Step 10

   Saturated: 1.0g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 1.0g

   Step 14

   Cholesterol: 4mg

   Step 15

   Sodium: 320mg

   Step 16

   Carbohydrates: 8g

   Step 17

   Fiber: 2g

   Step 18

   Sugars: 5g

   Step 19

   Protein: 14g

   Step 20

   Calcium: 156mg

   Step 21

   Potassium: 411mg

3. Dietary Exchanges

   Step 22

   1 vegetable

   Step 23

   2 lean meat